Natural Pantry

Great Recipes for Healthy Skin

Who wouldn't want beautiful and glowing skin? One important way of achieving this is by watching what you eat. Here are our favorite recipes that feature lycopene, omega-3 fatty acids, vitamin C, minerals, and zinc -- they'll keep you looking good.

Tomatoes are the best source of lycopene, a powerful antioxidant that protects skin from environmental damage. Other foods rich in lycopene include watermelon and pink grapefruit.

Create sparklers using fresh, organic juices -- look for ones without added sugar or high-fructose corn syrup -- and sparkling mineral water. With an effervescent kick, a generous dose of vitamins, and less sugar than straight juice, they provide a healthy way to rehydrate.

The addition of flaxseed gives this pasta favorite a healthy boost. This pesto will keep for a week in the refrigerator or up to a month in the freezer. To serve, bring the pesto to room temperature (never heat pesto) and add a little water if necessary to get the right consistency.

Look for West Coast hook-and-line, or troll-caught, albacore tuna (available at many natural-foods stores). The fish tend to be smaller and contain less mercury and more omega-3 "good" fats than the larger, deep-sea albacore used in most cans. Otherwise, choose "light" tuna, which also has low mercury levels.

Vitamin C -- found in foods such as oranges, pink grapefruits, red peppers, papayas, broccoli, kale, and baked potatoes -- is an excellent source of antioxidants, which strengthen skin tissue and help skin repair itself. It also has properties capable of penetrating deep within the skin to provide healthier and younger-looking skin.

Frozen mango lends the smoothie its sweetness and smooth texture while adding vitamins B6, C, and E. Pair the smoothie with a hard-boiled egg or a handful of nuts for protein, and you've got a balanced meal to go.

Juicy, ripe peaches star in this easy-to-make dessert, but you can also substitute other stone fruits like nectarines or plums -- or even combine several. To make mealtime preparation easier, consider preparing this crisp in advance and then keeping it at room temperature for a few hours. Just before serving, reheat it in a warm oven.

Scientists believe the selenium mineral plays a role in skin-cancer prevention. Taken in a supplement form or cream, it protects the skin from sun damage. Dietary sources include whole-grain cereals, seafood, garlic, and eggs.

Boston-based chef Jody Adams's hearty autumn greens include beta carotene and vitamin C-packed Swiss chard, Tuscan kale, and mustard greens, but any combination of autumn greens will work just as well.

Although some commercial granolas are healthy, many are full of refined sugar and trans fats, making for less-than-nutritious eating. But it's easy to make your own healthy version with whole-grain oats, natural sweeteners, and ingredients such as dried cherries and papayas.

Spelt is an ancient whole grain native to southern Europe. It's packed with fiber and naturally higher in protein than wheat. For a more intense flavor, use a mild smoked paprika instead of a sweet one. Topping off the soup with parsley adds an earthy tone and aids in digestion.